1. Yogurt mashed potatoes.
heat quantity
53 calories /3 people (the following ingredients are enough for three people ~)
food
1 sweet potato, about 300g.
Original yogurt, 180g
Mix a handful of nuts (peanuts 10g and almonds 10g).
A handful of raisins, about 10g.
working methods
1. Chop raisins and nuts.
2. Wash the sweet potato, steam it in the pot for about 20 minutes, and mash it with a spoon.
3. Add a spoonful of yogurt to the mashed sweet potatoes and stir well.
4. Spread the mashed potatoes on the plate and make them into the shape that children like with a spoon.
5. Spoon yogurt.
Sprinkle raisins and chopped nuts.
Expert comment: Sweet potato is rich in dietary fiber (2.5g/ 100g). Its sweetness is sweet and sour, and it is very popular with children with yogurt, nuts and raisins. Yogurt is rich in calcium, vitamin D and protein, which can improve children's dietary quality. Probiotics in yogurt also have a very positive effect on children's intestinal health. If the child has acute gastroenteritis, he can also help his weight return to normal by eating yogurt during treatment.
2. Tofu brownies.
heat quantity
89 kcal/whole piece, 96.5 kcal/small piece (the following ingredients can be made into brownies of about 400g, cut into 9 pieces and eat one piece at a time).
food
200 grams of tofu
An egg, about 50 grams.
Whole milk 15g
Low gluten flour (low flour) 40g
70g dark chocolate steak (cocoa content is not less than 60%).
15g sugar
About 30 almonds, 30 grams.
working methods
1. Cut the dark chocolate into small pieces and melt it with milk and water.
2. Crush lactone tofu with a cooking machine or an egg beater. If you want a more delicate taste, you can sieve it again.
3. Add eggs and sugar to the tofu paste and mix well.
4. Add the sieved low-gluten flour and mix well.
Add melted dark chocolate.
6. Add almonds to the batter, put them in a fresh-keeping bag and beat them evenly with a rolling pin.
7. Pour the batter into the mold and scrape the surface with a rubber scraper.
8. Bake in a preheating oven 180℃ for 35 ~ 40 minutes. After baking, put it in the oven, naturally cool it to room temperature, take it out and demould it.
Expert's comment: Replacing butter with lactone tofu can not only reduce calories, but also increase the content of protein in dessert and improve nutritional value. Moreover, tofu can effectively reduce the beany smell after baking, which is a good substitute for children who don't like soybean milk and tofu.
3. Banana oatmeal cookies.
heat quantity
40 calories /4 tablets (don't be greedy, just take 1 ~ 2 tablets at a time)
food
1 cup of comprehensive oats
1 cooked banana, about 200g.
working methods
1. Put the integrated oats and bananas into a sealed bag and mash them with a rolling pin.
2. Arrange the mixed raw materials in a baking tray with a spatula or spoon, and the shape will be fully displayed.
3. Bake in the oven 180 degrees for 20 minutes.
Expert comment: Banana is a natural source of sweetness. Replacing it with honey and sugar can effectively reduce calories and provide rich potassium. Moreover, the quick-cooked oatmeal is used instead of ordinary low-gluten flour, so that the cookies made in this way reduce the calories by nearly half compared with those bought in the market. If you have a baking mold at home, you can also use the mold to make cookies into the shapes of various small animals, which can stimulate children's appetite.
4. Red bean pumpkin sweet soup.
heat quantity
34 kcal /2 persons
food
Pumpkin, a palm-sized piece, about 200g g.
Chinese yam, half root, about 100g.
Red beans, full of a porcelain spoon, about 30 grams.
Peanuts, a full porcelain spoon, 20g.
working methods
1. Add red beans and peanuts into the rice cooker, add appropriate amount of water, and cook until soft and rotten with the function of "porridge".
2. Wash pumpkin and yam, steam in the pot for about 30 minutes, and you can easily pass through with chopsticks.
3. Steamed pumpkin and yam, cooled, peeled, cut into small pieces and put in a bowl.
4. Add the cooked red bean soup. If you like sweet-scented osmanthus, you can also sprinkle some on the surface to increase the flavor.
Expert comment: Pumpkin, yam and red beans are fresh and sweet, and the aroma of peanuts and sweet-scented osmanthus makes the sweet soup more rich, which is very suitable for children to eat. If the weather is hot, adding a small amount of ice or milk shaved ice to the bottom of the bowl is a good summer ice product, which can replace ice cream for children to enjoy.
Well, that's all. Parents should remember to make them for their children. Only by eating healthily can they learn well and play well!